11/29/25

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat at 40% of 1RM.

5 seconds on the way down, 2 seconds in the bottom position, then regular

tempo on the way up.

#1  BB Back Squat - 6 sets x 5 reps

Set 1 - 80% of 1RM

Set 2 - 87.5% of 1RM

Sets 3 through 6 - 80% of 1RM

#2  BB Romanian Deadlift - 5 sets x 5 reps

Start light.  Add weight each set. 

#3  This is continuous work.  Do 6 rounds of:

Run 200 meters

Burpee - 12 reps

Then immediately begin 6 rounds of:

Pullup - 10 reps

Medicine Ball Wall Ball - 12 reps